You should love your body the way it is, but that doesn’t mean you shouldn’t try to improve upon what you have. Why would you be the one with a sagging or flat bum when with some tweaks in your diet and some exercises can get you a firm toned bum in 2 weeks. Also having strong toned hips is not just about the looks, it supports your
back, helps you keep straight posture without much stress and reduces the chances of back pain. Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks. You might have come across many programs that might ask you to do single type of exercises and nothing more. But the fact is, to get a round firm bum requires a combination of exercises and diet. Depending on your current physique, metabolic rate and activities you may need to do radical change in your routine or make just few pinches here and there and you are good to go. Following the exercises and diet detailed in this article will help you make your butt firmer than ever before in 2 weeks.
Gym exercises to get a firm bum in 2 weeksYour bum is made of one of the big muscle groups in your body. To tone or grow the glute muscles, your workout frequency for those target muscles should be high. Exercising glute muscles will increase muscle mass in your booty making in well-shaped and firm naturally. You should perform the exercises to get a firm bum three times a week on alternate days, say; Monday, Wednesday and Friday. This will allow your muscles enough time to recover while squeezing in optimum frequency of the workouts.
Barbell squat – heavy weight:The loaded barbell squats will not only help grow glute muscles but also will help you get rid of excess fat causing sagginess around your bum. It will also strengthen your core and help improve your metabolism. Steps:
Barbell hip thrust – moderate weight:While the compound exercises like squats work the whole body, barbell hip thrusts focus mainly on glutes. It involves holding a loaded barbell on your pelvis while your hips are fully extended. Steps:
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Bulgarian split squat – light weightIt is a unilateral exercise designed for faster results. Bulgarian split squat is a single leg squat where the non-working leg is stabilised on the bench. Steps:
Goblet squat – heavy weightIt is nothing but doing a squat holding a dumbbell or kettlebell with both hand near your chin. Along with helping you grow glute muscles it also helps you in improving your squat technique. Steps:
Cable pull through – light weightIt may make you exercise in an awkward position, but the rewards are worth far more. Cable pull through works your whole posterior chain while centre of the work would be your glutes. Steps:
Bodyweight exercises to get a firm bum in 14 daysIt is not always easy to hit the gym. No issues, you can do these bodyweight exercises at home on daily basis. Even if you are doing exercises for getting toned butt in the gym, you can mix it up with these free body exercises to get the results faster.
SquatBodyweight squats are as much effective as weighted squats, you just need to raise the reps to get desired results. The steps to carry out bodyweight squats or air squats are similar to barbell squats, the difference is you don’t carry barbell on your shoulder, instead, you keep your hand stretched in front of you, in the air. You can also swing the hands in the air matching the squatting rhythm. Single leg hip thrust off a benchYou must be doing singe leg hip thrust off the bench if you are serious about getting firm buttocks. Other than not having a loaded barbell in your lap here one more thing is different than barbell hip thrust is that your one leg is in the air while performing this body weight hip thrust. You sit on the floor leaning against the bench and one foot flat on the floor and other leg in the air parallel to floor and the you lift your hips up to bring it in line with your shoulders and knees. Go back to starting position to finish one rep. Don’t miss: How to Lose Arm Fat Fast for Women Butterfly hip thrust sit-upIt is a compound exercise that works on your glutes and abs as well. You lie down on the ground facing the ceiling. Bend your knees to get your feet closer to your bum, now twist both knees away from each other so your feet are facing each other flat. Keep your hands on the floor for stability. This is your starting position, from here lift your hips up generating force from the glutes, bring it up so far as you can hold and slowly bring your butt down. Single-leg glute bridgeLie flat on the floor face up and bend one knee bringing that foot closer to your body while keeping the other leg straight. Keep your hands flat on floor. Then lift your hips up along with taking the straight leg in the air, lift up till your shoulder the bent knee and hips are in one line, at this position your straight leg should be extended in the same line. Complete the set and repeat for other leg. Donkey kicksThese focus on your gluteus maximus and gluteus medius muscles. To do traditional donkey kicks, get in to position by supporting your body with your hands and knees, while your knees are hip width apart, hands shoulder width apart and spine straight parallel to the ground. Now swing one leg back like you are kicking someone behind you. Start with the bent knee and at the end of the stroke make your leg straight. Complete the set for one leg then move to the other. Must read: How to get an Hourglass Figure Standing hip extension with bandYou need a resistance band to perform this exercise. Anchor the resistance bang near floor in front of you. Stand upright a bit more than half the resistance band length from the anchor. Wrap the ankle strap to active leg and attach both ends of band to the strap. Now keep your hands on hips or use support and move your active leg behind your body against the resistance. repeat the motion till the set completes without touching the active leg on the floor. Do cardio to tone your bumCardio will help you lose that extra weight around your booty which makes it sagging. Long duration cardio won’t help you in gaining muscles but will burn the extra fats and calories making you your butt firmer and more toned. Along with the weight training exercise you should add in cardio around three times per week.
When your goal is to target glute muscles, some cardio workouts are better than the other. For faster results towards your goal of a firm bum you should do following cardio workouts instead of jogging or walking.
If you are trying to lose extra weigh to get firmer body, cardio is essential. But if you are working towards adding weight to your bum then you should skip cardio altogether and focus more on weight training. Diet to tone your bum in 2 weeksEveryone has different body type; naturally you cannot follow a made for everyone diet plan and expect results. But there are some basic principles everyone should follow. You need to outline your current food intake and metabolic rate to form a new diet plan. If you are skinny and need to gain mass around the hips you should adapt a calorie surplus diet. For significant gains you should raise your calorie intake substantially. If you are some pounds heavier and need to lose the extra fat to get rid of sagginess then opt for calorie deficit diet. In both the cases you need to follow some basic guidelines, such as;
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Program Getting a firm bum in two weeks will be the output of the combination of exercises and diet. Start your training, keep yourself motivated, be consistent with the diet, and reap the fruits of your effort in 2 weeks. 14 days is all you have to give for achieving a firm butt. Can I tone my thighs in 2 weeks?Lunges are a great way to tone your thighs. Optimizing your exercise routine is essential if you want to improve the muscle tone in your thighs in two weeks. This means incorporating leg exercises and training techniques that recruit the most muscle tissue.
How long does it take to tone thighs and buttocks?Tip. If you're consistent with your workouts, you can start to see results in about 4 to 6 weeks. However, modest muscle growth requires about 6 to 8 weeks of consistent work, and in 6 months to a year, you can change the musculature and body composition of your butt.
How do you tone your buttocks and thighs fast?5 easy exercises to tone your butt and thighs. Kettlebell squat. Tone It Up. This exercise sculpts the back of your thighs while lifting and toning the butt. ... . Bent leg kickback. Tone It Up. ... . Weighted donkey kicks. Tone It Up. ... . One-legged bridge. Tone It Up.. Mini band knee openers. Tone It Up.. How can I slim my thighs in 2 weeks?How Can I Lose Weight in My Thighs in Two Weeks?. Remove 250 to 500 calories from your daily diet. ... . Choose low-fat and free-free foods. ... . Perform cardio exercise everyday. ... . Increase your intensity during cardio workouts. ... . Use strength training exercises to tone the muscles in your thighs.. |